What do you do if your work environment is filled with stress and you need to develop resilience?

Stress is inevitable in any work environment, but some situations can be more demanding and challenging than others. If you feel overwhelmed, frustrated, or burned out by your work, you need to develop resilience. Resilience is the ability to cope with adversity, bounce back from setbacks, and grow from difficulties. It can help you improve your mental and physical health, performance, and well-being. In this article, you will learn some practical strategies to build resilience in a stressful work environment.

1 Identify the sources of stress

The first step to manage stress is to identify what triggers it. You may face different types of stressors at work, such as deadlines, conflicts, expectations, changes, or lack of control. Some of them may be external, meaning they come from your environment or other people, and some may be internal, meaning they come from your thoughts, feelings, or beliefs. To identify the sources of stress, you can keep a journal, track your mood, or use a stress assessment tool. Once you know what causes you stress, you can decide which ones you can change, avoid, or accept.

Add your perspective

Monika Gambhir

🏆LinkedIn Top Voices In Resume Writing, Job Search Strategies & Career Counseling 2023-24 | Standout ATS-Compliant C-Level Resume/CV That Capture Attention & Highlight Your Unique Value | LinkedIn Make Over
Report contribution
When faced with a stress-filled work environment requiring resilience, I prioritize self-care practices like mindfulness and setting boundaries. 📌Engaging in stress-reduction techniques such as deep breathing and positive reframing aids in managing stress effectively. 📌For instance, establishing a daily routine incorporating exercise and relaxation activities helps mitigate stress levels. ✅Seeking support from colleagues and supervisors fosters open communication, enhancing teamwork and resilience amidst challenging circumstances.

Like
Ehrin Lovria Weiss Ph.D.
Report contribution
Most situations have some elements you can control and some you can't. You can control or manage your thoughts, beliefs, and actions or responses. You cannot control the actions or reactions of others. It's easy, and tempting, to get caught up in focusing on (and complaining about) the things we can't change, and it can be helpful to feel validated about this frustration, but it's also important to recognize and take action on the areas you have some element of control over.

Like

2 Practice self-care

The second step to manage stress is to practice self-care, which involves taking care of your physical, emotional, and mental health. Self-care can help you reduce the negative effects of stress, boost your mood, and increase your energy. Eating a balanced diet and staying hydrated, getting enough sleep and rest, exercising regularly and stretching your muscles, meditating, breathing deeply, or relaxing your body are all examples of self-care activities. Additionally, pursuing hobbies and interests, seeking social support and expressing your feelings, setting boundaries and saying no when necessary, as well as celebrating accomplishments and rewarding yourself are all important components of self-care.

Add your perspective

Ehrin Lovria Weiss Ph.D.
Report contribution
I'd recommend checking out Dr. Dan Siegel's Healthy Mind Platter to learn the 7 types of activities that give you "mental nutrients" to care for your mind (it goes way beyond sleep and staring at screens). Stress is the result of feeling like you don't have the resources to handle the demands of a situation. Keeping yourself physically and mentally healthy frees up energy (a key resource) for getting work done as well as enjoying life outside of work.

Like

3 Adopt a positive mindset

The third step to manage stress is to adopt a positive mindset. This attitude involves looking at the bright side of things, focusing on solutions, and learning from challenges. Doing so can help you cope with stress, increase your resilience, and boost your happiness. To adopt a positive mindset, you can practice gratitude and appreciation, reframe negative thoughts and emotions, challenge limiting beliefs and assumptions, develop a growth mindset and sense of purpose, seek feedback and opportunities for improvement, embrace uncertainty and change, and find humor and joy in everyday life.

Add your perspective

Ehrin Lovria Weiss Ph.D.
Report contribution
When we're stressed, we often look at life through a negative mental filter and either don't see, or don't appreciate, any positives. Having a positive mindset doesn't mean you pretend the negatives don't exist, but that you take a more accurate view that includes the positives as well. This can help you get unstuck.

Like

4 Develop coping skills

The fourth step to manage stress is to develop coping skills. Coping skills are the strategies that you use to deal with stress, problems, or emotions. They can help you reduce the intensity, duration, or frequency of stress, and increase your resilience and confidence. There are two types of coping skills: problem-focused and emotion-focused. Problem-focused coping skills are aimed at solving or changing the source of stress, such as planning, prioritizing, delegating, or negotiating. Emotion-focused coping skills are aimed at regulating or expressing your feelings, such as journaling, venting, or seeking therapy.

Add your perspective

Ehrin Lovria Weiss Ph.D.
Report contribution
Problem-focused coping skills are good to use for the aspects of stress you can control and emotion-focused coping skills are more helpful for the aspects you can't control (although sometimes you need to use emotion-focused coping to be able to think clearly enough to see or take action on the aspects that you can control). Applying the wrong kind of coping to a problem can lead to more frustration.

Like

5 Seek professional help

The fifth step to manage stress is to seek professional help. Professional help is the assistance that you get from a qualified and trained person, such as a doctor, a therapist, a coach, or a counselor. It can help you address the underlying causes of stress, such as trauma, anxiety, depression, or addiction. It can also help you learn new skills, gain new perspectives, and access additional resources. To seek professional help, you can ask for a referral from your employer, your insurance company, your family doctor, or a trusted friend. You can also look for online platforms, apps, or hotlines that offer support.

Add your perspective

Ehrin Lovria Weiss Ph.D.
Report contribution
You don't have to have anxiety, depression, trauma, or addiction to benefit from professional help. When you're already feeling stressed, it can feel overwhelming to figure out how to make changes that will help you feel better. This is because your resources already feel taxed, and change takes time and effort. Working with a professional can help you figure out a direction and a way to make these changes manageable.

Like

6 Review and adjust

The sixth step to manage stress is to review and adjust. Review and adjust is the process of evaluating your progress, measuring your results, and making changes if needed. It can help you monitor your stress levels, track your resilience, and achieve your goals. To review and adjust, you can use tools such as self-assessments, feedback forms, or checklists. You can also set regular intervals, such as weekly, monthly, or quarterly, to review and adjust your strategies. You can also celebrate your successes, acknowledge your challenges, and reward your efforts.

Add your perspective

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

Add your perspective

What do you do if your work environment is filled with stress and you need to develop resilience?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Practice self-care

3 Adopt a positive mindset

4 Develop coping skills

5 Seek professional help

6 Review and adjust

7 Here’s what else to consider

Stress Management

Rate this article

Thanks for your feedback

More articles on Stress Management

More relevant reading

What do you do if your work environment is filled with stress and you need to develop resilience?

1

2

3

4

5

6

7

1 Identify the sources of stress

2 Practice self-care

3 Adopt a positive mindset

4 Develop coping skills

5 Seek professional help

6 Review and adjust

7 Here’s what else to consider

Stress Management

Rate this article

Thanks for your feedback

Explore Other Skills